Wednesday - Aug. 9

Had a gym member wishing to program out a shoulder day for me.  This is what he came up with:

Warm-up #1
 - Press - 10 x 45#
 - Upright Row - 10 x 45#
 - Lateral DB Raise - 10 x 15#
 - Bent Over DB Raise - 10 x 15#

Warm-up #2
 - Press - 8 x 95#
 - Upright Row - 8 x 85#
 - Front DB Raise - 10 x 15#

SuperSet #1 - 6 sets on 45 sec. rest
 - Press @ 115# x6
 - Upright Row @ 85# x6
 - Lateral DB Raise @ 17.5 x6
 - definitely working to keep the presses strict and stay on 45sec. rest

4 minutes rest

SuperSet #2 - 6 sets on 45 sec. rest
 - DB alternating Press @ 45# x6
 - Shrugs @ 185# x6
 - Facepull @ 100# x6
 - not as challenging as the first round, but felt good.

After Work.....

Trail Run solo
 - Wooster Memorial Park
 - 7.9 miles
 - 1:22:34
 - pace 10:27
 - aveHR 155
 - maxHR 172